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FIRST COME, FIRST SERVED

Reebok CrossFit Miami Beach – CrossFit

Back Squat (20min to find 1rm)

Hang On (AMRAP – Rounds and Reps)

12min amrap
12 Hang P. Cleans 95/65
6/6 front rack Lunges
3 wall climbs

Announcements

***UPCOMING SOCIAL***

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Reebok CrossFit Miami Beach – CrossFit

Role play (Time)

Every 5min for 25min

200m run
5 P. Snatches 135/95
10 Burpee Box Jump Overs
5 M.U.

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***UPCOMING SOCIAL***

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Reebok CrossFit Miami Beach – MB Conditioning

050323 (No Measure)

800m Run
50 plate G2OH
50 DB Lunges
400m Run
50 DB S2OH
50 DB Squats
800m Run

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Reebok CrossFit Miami Beach – CrossFit

050223 (No Measure)

4 sets
Max Strict Pull Ups
5 weighted ab roll outs 135/95

Hot Iron (AMRAP – Reps)

2sets
2min on amrap-1min rest
Each round
Buy in:
20/15 cal row
35 Dubz

A) Max deadlifts 225/155
B) Max WallBalls 20/14
C) Max HSPU

Score is total reps of max movements

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Reebok CrossFit Miami Beach – MB Conditioning

050223 (No Measure)

Every 3min for 12min
30/25cal bike

Rest 3min (@15min mark)

15min ladder
5-10-15-20-25-30••••
Burpees

*after each set
100m run
10 box step ups

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Reebok CrossFit Miami Beach – MB Conditioning

050123 (No Measure)

Every 5min for 30min

Buy in: 500m row

A) 50 WallBalls 20/14

B) 50 RKBS

C) 50/40 Push Ups

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Reebok CrossFit Miami Beach – CrossFit

Front Squat (20min yo find 1rm)

Bing Bong (AMRAP – Reps)

8min amrap
50 cal Bike
30 P. Cleans 135/95
*Remaining time max bar hopping burpees

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Reebok CrossFit Miami Beach – CrossFit

042923 (Time)

Teams of 3
3 rounds For time
400m run together
150 Dubz
75 WallBalls 20/14
50 Pull Ups
25 S2OH 155/105

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Reebok CrossFit Miami Beach – MB Conditioning

042923 (No Measure)

25’ EMOM

A- 12/9 cal bike
B- 16 inverted rows
C- 12/9 cal ski
D- 16 kb G2OH @24/16
E- rest

Announcements

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Reebok CrossFit Miami Beach – MB Conditioning

042723 (No Measure)

50 wall balls
20 burpees
30 cal row
20 hollow rocks

40 wall balls
20 burpees
40 cal row
20 hollow rocks

30 wall balls
20 burpees
50 cal row
20 hollow rocks